Single Arm Overhead Press

How to do it

1. Stand with feet hip-width and hold one dumbbell at shoulder height, palm facing forward.
2. Stretch the free arm out to the side or place it on your hip, and brace your core.
3. Press the dumbbell up until the arm is straight overhead.
4. Hold the top for a moment with the dumbbell stacked over the shoulder.
5. Lower it slowly back to shoulder height, then switch sides after the set.

Tips

• Think of standing tall and reaching the dumbbell to the ceiling.
• Keep the ribs down so the lower back stays neutral.

Common mistakes

• Leaning the torso sideways under the load.
• Pushing the hips forward to create a pressing angle.
• Lowering the dumbbell only halfway.

Muscles worked by the Single Arm Overhead Press

• Front delts Primary30%
• Side delts Secondary15%
• Triceps (lateral head) Secondary9%
• Triceps (long head) Secondary7%
• Triceps (medial head) Secondary6%
• Obliques Minor6%
• Serratus anterior Minor6%
• Upper traps Minor6%
• Upper chest Minor5%
• Spinal erectors (lower back) Stabilizer3%
• Rotator cuff Stabilizer3%
• Upper abs Stabilizer2%
• Rear delts Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

An offset load has to be resisted by the trunk. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.

Single Arm Overhead Press alternatives

Same equipment

• Single Arm Dumbbell Shoulder PressDumbbell

Different equipment

• Kettlebell PressKettlebell
• Single Arm Machine Shoulder PressMachine

Easier

• Band Shoulder PressResistance band
• Hammer Strength Shoulder PressMachine

No equipment

• Handstand Push UpBodyweight

Make it harder

• Barbell Z PressBarbell
• Z PressBarbell
• Axle Bar PressBarbell
• Kettlebell Bottoms Up PressKettlebell

Make it easier

• Single Arm Machine Shoulder PressMachine
• Band Shoulder PressResistance band
• Hammer Strength Shoulder PressMachine
• Plate Loaded Shoulder PressOther equipment

Similar exercises

• Arnold PressDumbbell
• Overhead PressBarbell
• Dumbbell Military PressDumbbell
• Dumbbell Shoulder PressDumbbell

Frequently asked questions

What muscles does the Single Arm Overhead Press work?

Mainly the front delts. The side delts, triceps (lateral head), triceps (long head) and triceps (medial head) assist.

Is the Single Arm Overhead Press good for beginners?

The Single Arm Overhead Press is rated intermediate. If you are new, learn the Single Arm Machine Shoulder Press first and build up from there.

What is a good alternative to the Single Arm Overhead Press?

For example the Kettlebell Press, Single Arm Machine Shoulder Press and Single Arm Dumbbell Shoulder Press. They train mostly the same muscles, some with different equipment.

How do you make the Single Arm Overhead Press harder?

Add weight or reps, or move on to the Barbell Z Press and Z Press.

Sources

• Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)

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